You see it happening everywhere, many people experience an ever-increasing workload. The balance in your working day is sometimes completely lost. For people with autism, that pressure has even more impact. Because of their sensitivity to stimuli and stress. So here are 7 tips to get through a busy working day.
Make sure your workplace is nice and works well for you. Think of a desk in a quiet corner and a tidy desk. If necessary, use headphones or a screen to muffle/shade sounds. If necessary, sit in a separate, quiet room to concentrate on your work.
At the end of your working day, make an overview/planning for the next working day. Which tasks are really important to pick up the next day, which meetings are scheduled? Make sure you schedule breaks too. It is important to schedule time after a meeting to process and/or structure the information. You can also schedule time before a meeting to prepare the points to be discussed. That way, you create rest in your working day.
It is very important to take regular breaks and relax during your working day. You can do this by spending your lunch break in a way that relaxes you. Go for a walk outside or read a relaxing book for example. Also, take a break after a completed task. You can do this by walking to the toilet, getting a cup of coffee, walking to the printer or talking to a colleague about things other than work.
There are many tools, such as apps, tools and alarm clocks on your phone to help organise your time and keep track of tasks. Research what apps and tools are known within your company and see if they can help you in completing tasks and keeping track of time.
Many people with ASD are visually oriented. Take advantage of this by working with visual schedules, planners or diaries to map out tasks and deadlines. These tools can also help you organise your daily activities. That way, you do meet your deadlines. Ticking off tasks or putting them in another column feels very nice. You literally see what all you have already done.
It is important to set realistic goals and divide your tasks into small, manageable tasks. That way, you know you have enough time to complete a task. With small tasks you complete the task step by step and make the mountain of still-to-be-done tasks manageable. You can also start a small task faster than a big one. By dividing into small tasks, you can get started quickly.
It is important to communicate with your colleagues and/or supervisor about what you need. What can they do for you in your work? Do you get the space to sit apart when faced with a complicated task? Do they understand when things are not going so well one day and leave you alone?
Everyone is different and needs something different. Try the tips above and see which ones work well for you. And of course it is very important to take good care of yourself outside work too. Think about getting enough sleep, eating healthy and doing fun things.
What is the state of autism support in the company where you work? Do you encounter all kinds of problems at work and could you use support? For example, in reducing your stress, dealing well with change or communicating with your manager?
Request your free session now! In this session, we will discuss what you are struggling with and how I can help you. We will hold your session of about 30 minutes in my practice or via Teams.
Request your session here.
By the way, did you know that employers often have budgets for employees that can be used for personal coaching and programmes such as Rest and Balance at Work?
Would you also like to learn how to divide your time and energy so that you can do the right things for you? So that you no longer constantly do what others want or expect of you? But so you can do the things you find important?
Request your session here.
